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Several years ago, a television commercial advertising an antidepressant touted the statement, “depression hurts.” Unless you’ve experienced an increase in physical sensitivity in relation to ongoing emotional distress or stress, the stress connection to physical ailments concept may seem strange. However, the connection between our emotions (response to stress) and our perception of pain can be easily understood when we know how our bodies, brain, and nervous system work together to combat stress.
A 2012 survey revealed that nearly 40 million adults have severe pain, 25.3 million of them having pain every day. Considering that our modern day lifestyle bombards American’s with stress from various sources, making a connection between stress and pain is an important first step in finding a solution.
“You’re on my last nerve!” Use of this idiom contains solid truths which reveal the connection between the neurotransmitters in our brain and a stress response. Our nerves – or nervous system – are directly affected by our perception and experience with stress.
The more we experience stress, or stress triggers, the repeated effects ultimately wear down and literally wear out our nerves.
Lifestyle and life circumstances that may lead to this type of chronic stress may include:
How we think about stress matters too. When we are overwhelmed, find it difficult to make a decision, or haven’t had time to process change – even small stress factors can feel like huge obstacles.
When you get to the point where making a simple choice seems impossible, it’s time to evaluate the stress triggers in your life and begin to eliminate what you can to help reduce overall stress.
The link between chronic stress and pain is evident in those who suffer from stress in addition to experiencing headaches, joint or muscle pain (unrelated to injury), back pain, or other discomfort that is amplified when stress levels increase. Sources of chronic stress can include a demanding job, tension with co-workers or employees, jobs requiring long hours or graveyard shifts (where normal sleep cycles are not possible), or the inability to meet the basic needs of self or family for long periods of time.
When the stress cycle continues without relief, more than emotions can seem to be out of control and the results can begin to manifest as physical discomfort. When you get to the point where you will reach for anything to find relief, certain temporary remedies may only add to the stress your body is already having trouble managing.
Stress Reduction TIps
Try one or all of these methods and find the combination that works best for you.
1. Sleep better. Get good sleep as a #1 strategy by starting out with writing out worries, fears, and frustrations. This is a cathartic practice and can be used during the night-time routine as a way to clear your mind of the things that normally prevent you from resting. Try including a relaxing bath, a cup of chamomile tea, and a good book in your routine and give yourself a good hour or more to unwind before trying to sleep.
2. Remove stress factors. This may occur as a natural progression once you implement several of these steps. Instead of dwelling on what you can’t change, focus on what you can. You may need to be intentional by evaluating all the possible stress factors in your life and focus on removing the ones that you can control. From healthier food choices to keeping openings in your schedule for down time, a proactive approach is your best chance for success.
3. Medications in moderation. Use as needed until other strategies are in place. Ideally you will want to get to a place where you don’t require medication to help you sleep. However, while you are beginning your new routine, prescription or OTC drugs may help in the interim. Consult your doctor before stopping any medications and share your desire to learn to sleep and cope with stress on your own in time.
4. Write or talk it out. Practice expressive writing (journaling) or speak to a counselor or support group. Both allow you to write or talk out your feelings in a safe environment. The practice of writing out negative feelings is extremely therapeutic, especially if you are unable to address the issue directly, such as in a work situation or relationship you can’t avoid.
5. Back and spine support. Promote spine health and flexibility by practicing good posture, taking a yoga class, or seeking the corrective care of a chiropractor or physical therapist for additional guidance. Once your nervous system is thriving and flowing at maximum capacity, stress can become easier to manage.
6. Prayer and meditation. We are spiritual beings who respond to life on a spiritual and physical level. Ignoring the spiritual (emotional) aspect of our lives – good and bad – impacts our physical bodies and our mind’s ability to process stress. Whether it’s listening to relaxing music, or practicing relaxation through prayer or meditation, take the time to shut out the demands of the world around you, breathe deeply, release tension, and enjoy the benefits of slowing down.
7. Connect with nature. Dr. Mercola discusses the stress-reducing benefits of gardening in his article A Simple Way to Reduce Stress. Other easy methods include walking or hiking through your favorite nature spot, visiting a botanical gardens, or leaving devices inside and sitting in your yard or patio for a set amount of time.
8. Think positive! Positive thinking releases serotonin, which in turn, lowers pain perceptions. Speak aloud all the good things in your life and be thankful for even the little things. Focus on what you do have instead of what you don’t, and you’ll be surprised at how quickly your mood will change.
9. Increase your fun. When you work hard, you need to play harder! Start a hobby, get together with friends for a game night, watch your favorite movie, take a drive or go for a walk without any specific destination and enjoy being in the moment.
10. Nutrition and supplementation. To maximize your body’s resources and minimize the effects of processed foods, additives, and your environment, eat wholesome foods and supplement where needed to support your body’s ability to combat stress.
